8 bench press @ 35-65-85-95-105

3 rounds of:
50 double unders
10/arm L-seated db press @ 25-20-20 lbs
50 double unders
30 sec accumulated ring support hold

1 min rest

3 rounds of:
8 cal row
20 ring rows
8 cal row
5 jumping pullups
5 bar dips

22:24 total time

2 rounds for time:
1k row
50 wall balls @ 14 lbs, 9'
50 burpees

28:35

Loredo:
6 rounds for time:
24 air squats
24 pushups
24 walking lunges
400m run

ugh I didn't write down my time. There was a 35 min time cap and I think I finished in 33-ish.

10 min EMOM:
4 jerks @ 95-105-105-105-105
105-110-110-115-115

12 min AMRAP:
50 double unders
12 burpees
6 rounds + 0 reps

5 min bike (34 cals)

Squat clean 4-4-1(F2)-3-2(F3) @ 105-125-135(1F)-135-145(2F)(PR!!)

Bike 50 cals in 7:30

10 min EMOM:
1 power clean + 4 front squats @ 105

5 min AMRAP:
7 hang power cleans @ 65
7 pullups
(4 rounds + 4 reps)

3 min rest

5 min AMRAP:
7 overhead squats @ PVC
7 V-Ups
(8 rounds + 0 reps)

3 min rest

5 min AMRAP:
7 thrusters @ 65
7 burpees
(4 rounds + 0 reps)

5x AMRAP:
60s row (cals)
60s box jumps @ 20"
60s pushups
60s rest
53-56-57-56-58 (280)

3 rounds of:
60s left side plank
60s right side plank
10 V-ups

Jump Rope Practice
2 sets of each -- 20 sec on / 10 sec off
single under
scissor jump
jogging under (high knees)

3 rounds of:
2 rounds for time:
15 cal bike
20 kb sumo deadlift high pull @ 16kg
50 double unders
rest 2 minutes
5:25-5:47-5:55 = 21:07 total

3 rounds of:
8/side kb bent over row @ 12kg
max reps ring row
rest 90 sec

Deadlift 5-5-3-3-3 @ 125-175-205-225-245 (bailed on 255)

12 min AMRAP:
2-4-6-8-10- ...
Deadlift @ 155
Burpees (lateral over barbell)

119

Partner workout for time:
120 russian kb @ 24kg
80 pullups
40 quarter squat jumps
100 step ups @ 20"
40 quarter squat jumps
80 pullups
120 russian kb @ 24kg

6 push press @ 65-85-105-105-105 (PR!)

16 min AMRAP:
1000m row
25 kb sumo deadlift high pulls @ 24kg
25 ring dips

1 round + 1000m + 20 sdhp

6x EMOM:
min 1: 1 rope climb
min 2: 1 power clean + 4 front squat @ 105

4 min rest

6x EMOM:
min 1: 10 cal row
min 2: 10 box jumps @ 20"

For total time:

30-24-18 Russian kb
15-12-9 ring pushups

3 min rest

24-18-12 Russian kb
12-9-6 handstand pushups

3 min rest

42-30-18 Russian kb
21-15-9 burpees


22:32